During challenging meditation phases, learn to let go and trust your experience exactly as it is, allowing all sensations (e.g., lack of concentration, crankiness, physical pain) to simply be, as this is key to unlocking progress.
Recognize that excessive striving or ‘wanting too much’ in meditation is a classic hindrance that prevents progress, especially when the sensations of wanting are not themselves noticed and allowed to occur naturally.
After profound meditative experiences, actively work to integrate these understandings into your daily life, allowing the non-experience to permeate everything and be seen in real time.
When using meditation maps or models, simplify them to be less rigid and more inclusive, recognizing that fundamental wisdom and insight are not solely dependent on specific maps or practices.
Shift focus from rigid traditional forms of meditation (e.g., becoming Buddhist, attending retreats) towards learning practices that can be immediately and practically applied to improve daily life.
When encountering difficult states during meditation, consciously notice, be with, and label sensations such as anger, aversion, wanting, or craving to help them open up and pass.
Begin Vipassana meditation by noticing the sensations of your breath coming in and going out, and when your mind wanders, gently return your attention to the breath.
Approach claims, particularly those concerning spiritual attainments, with a skeptical attitude, acknowledging that individuals can easily delude themselves.
Explore explicit ‘maps’ or frameworks that outline practices and mile markers for progressing towards enlightenment, as these can provide clear guidance and validate one’s meditative experiences.
Access the free course ‘Mapping the Mindful Path’ on meditate.io to learn about making the progress of insight more approachable and doable, including techniques like social noting.
Visit meditate.io to learn about different styles of meditation practice and engage in legitimate training adapted for the digital age and 21st-century realities.
To suggest podcast topics or guests, contact Dan Harris directly on Twitter at @DanBHarris.